August 6, 2014


August 6, 2014

From USA Weightlifting…

“One factor that we can never emphasize enough is that weightlifting training contains an amazing secret. The secret is that lifting light weights at the outset of training not only facilitates the development of sound technique, but the use of light weights at the outset also maximizes the development of strength and power.”

More isn’t always better! Fine tune that technique with lighter weight.

REMINDER: Mobility at 6:30 PM tonight. Joe, a Physical Therapist and CrossFit Coach, will be leading. If you haven’t been to one of these sessions, you are missing out!

Oh yeah…another CrossFit engagement! Congrats to TJ & Caleigh! 

Workout of the Day
Pressing Snatch Balance 4×5
light, focus on hitting bottom with no hesitation


1 Three-pause snatch deadlift + 1 Full (squat) snatch
Pause below knee, above knee and power position
7-8 technical sets of the complex

Jerk grip overhead squat 4 x 5

2 sets, each for time of:
10 Thrusters 135/95
15 bar-facing burpees over bar
– rest 3 minutes between sets

Post your scores to the Whiteboard.